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Athlete Fatigue Management Strategies
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3. What is Fatigue ? An inability to perform at a level that was once possible recently
4. Positive Fatigue Fatigue Super- compensation Tr Load Time + - Recovery Tr Load Recovery 0 Performance Performance Readiness after sufficient recovery lead to performance improvement
5. Negative Fatigue Tr Load Time + - Re Tr Load Re 0 Performance Performance Readiness Tr Load may lead to chronic fatigue (eg overtraining, overuse)
6. The Continuum of Training Optimal Training Under Training Over- reaching Over- training Training load Performance Optimal Recovery Over Recovery Under Recovery Serious Under Recovery
7. Major Causes of Fatigue Metabolic factors insufficient energy Neural factors (central and peripheral nervous systems) fatigued brain; accumulated muscle fatigue Environmental factors imbalanced homeostasis due to travel, whether etc Psychological factors emotional and social stressors
8. = Sports Life Management Training Eating Sleeping Studying Entertaining Socializing Fatigue Management
9. What is Recovery ? The activities that might reduce fatigue to restore a status of performance readiness (eg physiological and psychological) Sleep Nutrition Psychological skills Physical therapy Hydro-recovery Active rest
20. Ice bath Contrast temperature shower SSS Hydro-recovery Protocol Less body fat More body fat Very tired Not so tired 60 sec hot 30 sec cold ( ) + X 3 38°C 15°C 30 sec cold ( ) X 3 12°C 60 sec cold ( ) X 3 12°C
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22. 3 Levels of Recovery Level 1: Passive recovery Level 2: Active recovery Level 3: Enhance recovery through training
23. Tapering A progressive, nonlinear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and enhance performance. (Mujika and Padilla, 2000) Maintain training intensity, reduce volume by 60-90%, maintain frequency at > 80% Individualize taper period between 4 to 28 days Expected performance enhacement ≈ 3% (Mujika and Padilla, 2003)
24. Sleep Psychological skills Physical Therapy Nutrition Recovery Strategies Hydro- recovery Active Rest Level 1 Level 2 Level 3 Passive Active Training Efficiency of Movements Tapering